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Originally Posted by Yanick
how will these workouts be done on a week to week basis?
why only 4 sets of deads for your 2nd leg day? |
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Originally Posted by Yanick
it looks good to me i guess. well balanced except for the leg day, but you said your fine with it and you should know what works better for you than me.
only thing i can think of otherwise is maybe some sort of pull over on your 2nd upper day, 3x12 like dips on upper 1. oh yea, and seated calfs can go on day 2 for the soleus. |
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Originally Posted by ForemanRules
I listed them in order from Fri toThursday, my lower day is not a big concern...I grow like a weed in the legs and glutes.
Upper.1 Friday DB incline Bench 4x12 Seated DB press 4x12 DB rows 4x8 Lat pulls 4x8 Dips 3x12 okay, so it looks like instead of focusing on planes of movement you are emphasizing strength in the back and then reps in the push muscle and then vice versa on the next day. I would place the pulling movements first in the workout if this is the case just to get focus on them and put everythin you can into them. Dips are fine for the tricep movement. I may even suggest adding some additional single joint work for the upper back and stabilizers (reverse flyes, face pulls, etc..) given your history of shoulder problems/pains. I would also take the exercises with 12 reps and drop the sets down to 3 there but keep the 8 rep sets up at 4. Legs 1 Sat ATG squat 4x10 SLDL 4x10 Standing Calfs 4x12 this looks fine since you don't seem to have an interest in making your legs bigger. Again, might even go down to 3 sets here. not bad though. off Sun off Mon Upper.2 Tue Bench 4x8 Military press 4x8 T-bar rows 5x12 close grip pullups 3x12 now the day where you are focusing on pressing. 4x8 looks fine for the presses. the pull ups are fine at 3x12. I would also place the t-bar row at 3x12 and again, add in another upper back/scapula stabilizer exercise for the shoulder girdle. You might want to do it in a really high rep range like 15-20 for 2-3 sets to work on the endurance of the stabilizers. Also, add a biceps movement in here since you have some triceps (dips) on day 1. Legs.2 Wed Dead lifts 4x10 might want to add a single leg exercise to this day. Maybe a lunge or a split squat or even a step up. Something to that effect. Off Thurs |
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Originally Posted by P-funk
It looks pretty good.
comments in bold... |
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Originally Posted by ForemanRules
Thanks P, I do shoulder re-hab work every week...just didn't put down here.
Also do you think dips could be replaced with cgbp...BigDly might be right that dips could be hard on my shoulders. |
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Originally Posted by CowPimp
If you want tricep isolation work, then I would just do tricep isolation work. My opinion is that you should probably do more pulling than pushing if anything. You have always been a strong bencher so it seems; you might want some added volume in the reverse direction to help prevent your shoulder problems from cropping up again.
I'm with P on throwing in stuff for the retractors. I'm a huge fan of face pulls. Incline DB shrugs are pretty cool too. I think that's an underrated movement. |
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Originally Posted by mike456
do military before bench on 1 of the days, and add in tricep extensions on day 2 or else take off the db curls on day 1.
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Originally Posted by ForemanRules
I like that idea....have never done that in 25 years of lifting...I should be ashamed.
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Originally Posted by kcoleman
Seems to me that most people (including myself) get comfortable with benching before they become comfortable with overhead pressing, and thus bench remains their strongest lift. People always want to do their strongest lift first.
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Originally Posted by ForemanRules
Upper.1
DB incline Bench 3x12 Seated DB press 3x12 DB rows 4x8 Lat pulls 4x8 skull crushers 3x12 DB curls 3x8 Legs 1 ATG squat 4x10 SLDL 4x10 Standing Calfs 4x12 off off Upper.2 Bench 3x8 Military press 3x8 Med grip pullups 4x12 T-bar rows 4x12 Hammer curls 2x10 Legs.2 Dead lifts 4x10 Off I dropped the push volume a bit Plus rotator work on upper day 1...15-20 rep sets |
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Originally Posted by myCATpowerlifts
Why don't you move Standing Calf raises from Leg day1 to Leg day2
So that you are doing more than just one exercise? And to just even it out a bit more. |
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Originally Posted by mike456
wow 325lbs shoulder press for 8 reps, thats amazing are you superman or something??
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Are you making good gains with this program?
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Originally Posted by Bakerboy
Sean, why are you doing both squats and leg presses on the same day?
Also, 8 sets of 3 reps Wow that's a lot of sets, has this been working for you? Are you making good gains with this program? |
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Originally Posted by P-funk
8 sets of 3 reps is still 24 total reps. Just like 2 sets of 12. Or 3 sets of 6. Or even 3 sets of 8. The only thing about it is that you get an increased intensity. Obviously you can do a heck of a lot more weight for 3 reps then you can for 8 reps. So, in order to make up for the volume that you loose by only doing 3 reps per set you increase your total amounts of sets to even it out.
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Originally Posted by mike456
do military before bench on 1 of the days, and add in tricep extensions on day 2 or else take off the db curls on day 1.
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I could understand the logic behind it more if you were using a lower volume on each of the exercises or if one of your movemets was a bi lateral movement like squats with step ups, or pistols. But to each his own...You might just be able to handle a lot of volume because you are younger. 
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Originally Posted by Bakerboy
And my question about squats with leg press. On paper it looks like overkill. I mean leg press and squats use the same muscles so why not just focus on one or the other?
I could understand the logic behind it more if you were using a lower volume on each of the exercises or if one of your movemets was a bi lateral movement like squats with step ups, or pistols. But to each his own...You might just be able to handle a lot of volume because you are younger. |
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Originally Posted by Bakerboy
Yeah I get it. I was just curious the theory of high volume sets put into practice. It makes sense on the page (3 X 8 = 24 reps) but I was just wondering how it felt as compared to something like (4 X 6) or (5 X 5) which can also be used to build strendth.
And my question about squats with leg press. On paper it looks like overkill. I mean leg press and squats use the same muscles so why not just focus on one or the other? I could understand the logic behind it more if you were using a lower volume on each of the exercises or if one of your movemets was a bi lateral movement like squats with step ups, or pistols. But to each his own...You might just be able to handle a lot of volume because you are younger. |
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